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RealSmoothies for

Real People

RealSmoothies for Real People

Published by

RealDose Nutrition LLC 2031 16th Street Boulder, CO 80302

www.realdose.com

Copyright © 2013 RealDose Nutrition LLC. All rights reserved. No part of this book, including interior design, cover design and icons, may be reproduced, stored in a retrieval system or transmitted by any means, electronic, mechanical, photocopying, recording or otherwise, without written permission from the publisher.

All content is for informational purposes only and is not intended to take the place of medical advice from a healthcare professional. Consult with your physician or other licensed healthcare provider before taking any action related to your health.

All trademarks are the property of their respective owners.

Congratulations. You’re taking charge of your health, and we at RealDose applaud you.

We want to give you more than just kudos, though. Our mission is to help you get to your goal of a healthier, happier you as fast as possible.

And to that end, we’ve created three convenient and delicious drink mixes: RealMeal GF (natural vanilla and chocolate flavors) and RealReds Advanced Phytonutrient Blend.

You can enjoy these ready-to-mix products with water alone or combine them with other ingredients to make a smoothie.

In fact, combination smoothies have become so popular among the RealDose community that we decided to compile our favorite recipes. Developed by our RealCare Team of health and wellness experts, these smoothies are easy to make, delicious and satisfying.

We hope you enjoy them!

To your health,

Steven Sisskind, M.D.

Table of Contents

RealBlending Basics . . . . . . . . . . . . . . . . . . . . . . . . 1

Better Blending: 8 Easy Steps . . . . . . . . . . . . . . . . . . 2

Measurement Conversions . . . . . . . . . . . . . . . . . . . . 5

RealMorning Smoothies . . . . . . . . . . . . . . . . . . . . . 6

You Complete Me . . . . . . . . . . . . . . . . . . . . . . . . 7

Magical Breakfast Blaster . . . . . . . . . . . . . . . . . . . 8

RealWorkout Smoothies . . . . . . . . . . . . . . . . . . . . . 9

Exotic Parfait. . . . . . . . . . . . . . . . . . . . . . . . . . .10

Tangy Berry Delight. . . . . . . . . . . . . . . . . . . . . . . 11

Powerhouse Recovery. . . . . . . . . . . . . . . . . . . . . . 12

Choconut Chiller . . . . . . . . . . . . . . . . . . . . . . . . 13

RealSlimming Smoothies . . . . . . . . . . . . . . . . . . . . 14

Pomegranate-Berry Blast . . . . . . . . . . . . . . . . . . . . 15

Bongo Berry . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Green As You Get . . . . . . . . . . . . . . . . . . . . . . . . 17

RealLow-Carb Smoothies . . . . . . . . . . . . . . . . . . . . 18

Popeye’s Love . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Chai Latte . . . . . . . . . . . . . . . . . . . . . . . . . . . .20

Mocha Go Go. . . . . . . . . . . . . . . . . . . . . . . . . . . 21

RealPaleo Smoothies . . . . . . . . . . . . . . . . . . . . . . 22

Caveman Cooler . . . . . . . . . . . . . . . . . . . . . . . . . 23

Kiwi Blast. . . . . . . . . . . . . . . . . . . . . . . . . . . . .24

Blueberry Celecumber . . . . . . . . . . . . . . . . . . . . . 25

RealVeggie Smoothies. . . . . . . . . . . . . . . . . . . . . . 26

Veggie Surprise . . . . . . . . . . . . . . . . . . . . . . . . . 27

Green Thai Wonder . . . . . . . . . . . . . . . . . . . . . . .28

RealSpecial Smoothies . . . . . . . . . . . . . . . . . . . . . 29

Green Tea DeLite . . . . . . . . . . . . . . . . . . . . . . . .30

Yummy Berry . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Strawberry Spinach . . . . . . . . . . . . . . . . . . . . . . . 32

Sleepy Time . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

The Energizer . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Chilly Chillme . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Pink Purifier . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Pumpkin Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Nutrient Composition . . . . . . . . . . . . . . . . . . . . . 39

We’re Here to Help . . . . . . . . . . . . . . . . . . . . . . . 40

1 RealDose Nutrition

RealBlending BasicsWhen it comes to convenience, nothing beats a smoothie. You can concoct all sorts of pureed powerhouses with just a few ingredients, a blender and a dash of creativity.

Smoothies can span the gamut of tastes: from savory to sweet, from simple to sublime.

And depending on what you throw in the blender, you can whip up everything from an on-the-go morning energizer to a filling daytime snack.

Smoothies pull double-duty by quenching thirst and demolishing hunger. The best part? These blended beverages not only taste deliciously indulgent… they’re also good for your health!


Better Blending: 8 Easy StepsYou need only a few basics to create a smoothie that delivers the nutrients your body demands. Mix and match these smoothie staples to create your own signature drink.

Here’s how:

1. Start with high-quality protein RealMeal GF — This meal supplement delivers 17 grams per serving of non-denatured whey protein that comes exclusively from Australian grass-fed cows. Key vitamins, minerals, digestive enzymes and more round out the formula, which is available in two natural flavors: vanilla and chocolate.

2. Combine with your choice of liquid Filtered water — A refreshing, calorie-free option for lower-calorie smoothies.

Milk (skim or low-fat) — A protein-rich choice that adds a light creamy texture and a good source of calcium. Whenever possible, choose organic milk, preferably from grass-fed cows. It has a healthier fatty acid composition, including more conjugated linoleic acid (CLA), a fatty acid shown to help you retain lean muscle as you reduce body fat.

Herbal and regular teas — Try green, oolong, herbal and other teas for a smoothie chock-full of antioxidants.

Almond milk (unsweetened) — A non-dairy alternative that’s not only lower in calories and fat but also a good source of vitamin E and magnesium.

Coconut milk (unsweetened) — A non-dairy alternative that’s low in calories and a good source of healthy fats.

Remember, the texture of your smoothie will depend on how much liquid you add. More liquid will give you a thinner consistency, while less will produce a thicker smoothie.


3. Boost the phytonutrient content RealReds — This advanced phytonutrient blend provides a delicious combination of eight superfruits (acai, cherries, apples, blueberries, cranberries, pomegranate, raspberries and strawberries), organic vegetables and enzymes. With one serving, you’re getting the protective benefits of four servings of fruit with just 30 calories and 7 grams of net carbs.

Berries — They’re one of the richest sources of anthocyanins, plant compounds with anti-inflammatory properties.

Greens — Use the greens we suggest in the recipes, or feel free to substitute any of the following: kale, Swiss chard, romaine lettuce, red leaf lettuce, bok choy or arugula.

Fruits — Choose either fresh or frozen varieties. Frozen will produce a creamier texture and typically needs less ice. If you like thicker smoothies, choose fruits like mangos or bananas. If you prefer a thinner consistency, choose citrus fruits, melons or other fruits with a higher water content.

4. Add healthy fats Nuts, seeds, olive, walnut or coconut oil, flaxseed and avocado can help you feel fuller longer. A special note on using whole flaxseeds: Be sure to pre-blend whole seeds into a powder (about 15 seconds on high speed) before adding other ingredients. This allows the nutrients in the seeds to be better absorbed by the body.

5. Spice it up A dash of sea salt can add zing to a green smoothie.

Herbs and spices bring a savory twist. Try allspice, basil, cilantro, cinnamon, ginger, lemongrass, mint, nutmeg or parsley.

Natural vanilla and almond extracts can also boost the flavor.


6. Add natural sweetness if you need it

Ideally most of the sweetness should come from fruit, but if you need a little more, we recommend stevia or xylitol. A small portion of dried fruits such as dates or figs can also sweeten things naturally.

7. Add thickness

This step will give your smoothie more texture and creaminess, while keeping it healthy.

Nut and seed butters (preferably organic, unsweetened varieties) also provide fiber, protein and healthy fats. Try almond, sesame seed, sunflower seed or pumpkin seed butters.

Dairy products can also help add thickness. Try non-fat or low-fat yogurt, kefir or cottage cheese.

Other thickening ingredients include oats, beans, soaked chia seeds and ice.

8. Mix it up

Throw all of your ingredients and liquid into your blender and mix until smooth and creamy. Starting on a slow speed and gradually increasing the speed will make a smoother texture and require fewer ice cubes. Blend until desired consistency (about 30 to 40 seconds).


Measurement ConversionsThe following measurements are equivalent:

1 cup

8 fluid ounces

16 tablespoons

48 teaspoons

240 milliliters (ml)

RealMeal GF 2 scoops

6 tablespoons

35.2 grams (chocolate flavor), 32.2 grams (vanilla flavor)


RealMorning SmoothiesA smoothie starts your busy day off right. It’s fast, easy and portable. Streamline your morning meal even more by gathering all the ingredients you need at night. Throw them in the blender and refrigerate. Come morning, just take it out of the fridge and turn on the blender.


You Complete MeFeel full all morning long with the dual hunger-curbing benefits of protein and fiber.

Ingredients

1 cup coconut milk (unsweetened)

¼ cup non-fat, plain Greek yogurt

¼ cup oats (plain, old-fashioned variety)

1 tablespoon walnuts, roughly chopped

½ cup strawberries, sliced

2 scoops RealMeal GF (vanilla flavor)

1 tablespoon RealReds

Directions

Combine ingredients in blender, secure lid and blend 30 to 40 seconds or until desired consistency.

Nutrition

Makes 1 Serving390 Calories28 g Protein | 40 g Carbs | 15 g Fat | 8 g Fiber


Magical Breakfast BlasterA blueberry lover’s delight.

Ingredients

½ medium banana, sliced

½ cup blueberries

1 tablespoon chia seeds

1 cup spinach

½ cup coconut milk (unsweetened)


Directions


Nutrition



RealWorkout SmoothiesTo get the most out of any exercise session, your body needs the right fuel. A smoothie that’s easy to digest and packed with healthy carbs is a great option. Try one about 45 to 60 minutes before you start to sweat.

After your workout, you’ll need to rehydrate your tissues, replenish glycogen stores and jump-start muscle recovery. A smoothie with the ideal amount of carbs, protein and essential fatty acids is a must.


Exotic ParfaitYou may be working out at home, but you’ll feel like you’re exercising in the Caribbean with this tropical smoothie.

Ingredients

½ cup mango cubes, frozen

½ cup strawberries

½ cup non-fat, plain Greek yogurt



3 to 4 medium ice cubes

Directions


Nutrition



Tangy Berry DelightElectrify your taste buds and your muscles with this pre-workout treat.

Ingredients

1 cup frozen berries, mixed


2 tablespoons lemon juice



Directions


Nutrition



Powerhouse RecoveryAfter a tough workout, you deserve this tempting chocolaty indulgence.

Ingredients

¼ teaspoon cinnamon

1 tablespoon almond butter


½ cup water


2 scoops RealMeal GF (chocolate flavor)


Directions


Nutrition



Choconut ChillerThis smoothie will give your muscles the protein boost they need after you’ve worked them hard.

Ingredients


½ cup coconut milk

½ cup water

2 teaspoons cocoa powder (unsweetened)



Directions


Nutrition



RealSlimming SmoothiesThese smoothies are packed with protein and fiber to help you feel full longer. Add one to a light lunch, or have it as an afternoon snack to help keep the munchies at bay.


Pomegranate-Berry BlastThis fruity blend will satisfy your sweet tooth.

Ingredients

2 cups assorted frozen berries

2 tablespoons pomegranate juice concentrate


1 cup water

1 tablespoon whole flaxseeds (preferably organic)




Directions

Add whole flaxseeds to blender, grind to a powder for 15 seconds. Add remaining ingredients, secure lid and blend 30 to 40 seconds or until desired consistency.

Nutrition



Bongo BerryA nutty-flavored delight for your mouth… with a berry boost for your brain.

Ingredients

1 tablespoon flaxseed oil (preferably organic)

1 cup frozen blueberries





Directions


Nutrition



Green As You GetKermit would love this delicious combo of green tea and green veggies. (And so will you!)

Ingredients

1 tablespoon lemon juice

½ cup cucumber, sliced

½ cup spinach or kale

½ medium avocado

1 cup brewed decaf green or ginger tea (chilled)



Directions


Nutrition



RealLow-Carb SmoothiesGiving carbs the cold shoulder? These smoothies are loaded with high-quality protein without excess carbs.


Popeye’s LoveYou too will be strong to the finish when you sip this shake full of spinach.

Ingredients

1 cup spinach

1 tablespoon lime juice

1 cup water



Stevia (to sweeten)

Directions


Nutrition



Chai LatteThe spiced hot tea that has long been the favorite beverage of Southeast Asia can now be captured in a cool smoothie.

Ingredients

1 cup brewed, decaf chai tea (black tea with chai spice) (chilled)




Directions


Nutrition



Mocha Go GoThis mix of chocolate and coffee is the perfect way to wake up your morning.

Ingredients

1 cup brewed, strong decaf coffee (chilled)

¼ teaspoon cinnamon




Directions


Nutrition



RealPaleo SmoothiesFollowing a paleo-friendly diet? There’s still room in your meal plan for smoothies. This collection has nuts, seeds, veggies and lots of other caveman treats.


Caveman CoolerChill out like your ancestors with this combination of berries and nuts.

Ingredients

1 cup strawberries


1 cup brewed tea (decaf green tea, holy basil, peppermint or other) (chilled)




Directions


Nutrition



Kiwi BlastA fruity way to eat more detoxifying broccoli.

Ingredients

1 cup kiwi fruit (peeled and sliced)

1 cup broccoli crowns (steamed)

1 tablespoon whole flaxseeds (preferably organic)



1 cup water


Directions

Add whole flaxseeds to blender, grind to a powder for 15 seconds. Add remaining ingredients, secure lid and blend 30 to 40 seconds or until desired consistency.

Nutrition



Blueberry CelecumberThe combination of greens and berries makes this smoothie a can’t-miss.

Ingredients

1 cup blueberries

½ cup celery (chopped)

½ cup cucumber (chopped)

1 tablespoon chia seeds

1 cup brewed, decaf green tea (chilled)


Directions


Nutrition



RealVeggie SmoothiesVeggies never tasted this good! Use these smoothies alone as a snack, or add them to small meals to augment your intake of phytonutrients — those beneficial plant compounds with antioxidant, anti-inflammatory, detoxifying and other health benefits.


Veggie SurpriseThis deceptively delicious shake only tastes decadent.

Ingredients

½ cup spinach

1 medium tomato (cubed)

2 teaspoons lemon juice

1 clove garlic (minced)

½ medium avocado

½ cup water

1 scoop RealMeal GF (vanilla flavor)


Salt and pepper to taste

Directions


Nutrition



Green Thai WonderA green smoothie with a spicy surprise.

Ingredients

½ cup broccoli (steamed)

½ cup spinach

10 sprigs fresh cilantro

2 teaspoons lemon juice

½ cup water

Pinch of red pepper flakes or powder

1 medium tomato (diced)


2 teaspoons fresh garlic (minced)

1 teaspoon fresh basil (diced)

Directions


Nutrition



RealSpecial SmoothiesWhether you’re looking to energize your morning, calm your nighttime routine or just take pleasure in a special treat, these smoothies fit the bill.


Green Tea DeLiteA thirst-quenching goody with a hint of lime.

Ingredients

1 cup strawberries

1 teaspoon lime juice



1 tablespoon brewed, decaf green tea (chilled)



Directions


Nutrition



Yummy BerryThis creamy smoothie boasts a vigorous nutrient boost.

Ingredients

1 cup assorted frozen berries

1 cup water




Directions


Nutrition



Strawberry SpinachWho would have thought strawberries and spinach would make the perfect smoothie marriage?

Ingredients

1 cup strawberries

½ cup spinach





Directions


Nutrition



Sleepy TimeThe natural sources of tryptophan in this smoothie will help your body produce the sleep hormone melatonin.

Ingredients


¼ cup fresh cherries (pitted)

½ medium banana (sliced)


1 cup brewed chamomile tea (chilled)

½ cup fat-free milk

Directions


Nutrition



The EnergizerThis green smoothie is sure to perk up your senses.

Ingredients

1 teaspoon lime juice

1 cup spinach

½ medium green apple (chopped)

1½ cups brewed ginger tea (chilled)


Stevia (to sweeten)


Directions


Nutrition



Chilly ChillmeWhen chamomile’s in the house, you know it’s time to relax.

Ingredients

¼ cup almonds

1 cup brewed chamomile tea (chilled)


¼ cup coconut milk (unsweetened)



¼ teaspoon nutmeg

1 teaspoon vanilla

Stevia (to sweeten)


Directions


Nutrition



Pink PurifierA tea-based smoothie with a veggie boost.

Ingredients

10 sprigs fresh parsley, dandelion or beet greens

2 tablespoons lemon juice

2 teaspoons fresh ginger (minced or grated)

1 cup brewed, decaf green tea (chilled)

1 small beet (steamed and cooled)




Directions


Nutrition



Pumpkin PieYou don’t need to wait until Thanksgiving to enjoy this healthy version of the classic dessert.

Ingredients

½ cup prepared pumpkin

¼ teaspoon pumpkin pie spice (cinnamon, nutmeg and clove)

1 ounce almonds



¼ cup fresh cranberries (cooked)


Directions


Nutrition



Nutrient Composition

Recipe Calories Protein (g)

Carbs (g)

Fat (g)

Fiber (g)

Blueberry Celecumber 300 21 36 9 11

Bongo Berry 420 24 31 23 6

Caveman Cooler 320 22 29 14 8

Chai Latte 190 17 9 9 2

Chilly Chillme 390 29 29 18 7

Choconut Chiller 250 31 18 9 8

Exotic Parfait 300 30 29 8 5

Green As You Get 310 20 18 18 9

Green Tea DeLite 270 24 22 10 5

Green Thai Wonder 150 13 19 3 4

Kiwi Blast 360 24 48 11 12

Magical Breakfast Blaster 320 21 37 11 10

Mocha Go Go 190 17 10 10 4

Pink Purifier 150 12 23 3 5

Pomegranate-Berry Blast 400 33 47 10 11

Popeye’s Love 170 21 9 5 3

Powerhouse Recovery 310 21 25 16 8

Pumpkin Pie 330 16 24 21 9

Sleepy Time 290 17 32 12 5

Strawberry Spinach 260 19 28 9 6

Tangy Berry Delight 230 18 24 7 8

The Energizer 190 18 18 5 4

Veggie Surprise 250 12 18 16 9

You Complete Me 390 28 40 15 8

Yummy Berry 270 25 31 5 9


We’re Here to HelpAt RealDose, we’ve developed a complete line of science-based products designed to work together to meet your health goals, including weight loss.

Weight Loss Formula No. 1™ (WLF1) works at the hormonal level to balance your fat-regulating hormones and accelerate weight loss. It contains two non-stimulating herbal ingredients, each clinically proven in placebo-controlled trials to accelerate your weight loss up to twice as fast as diet alone.*†

Super Critical Omega-3 TG™ contains one of the highest and purest concentrations of omega-3 fatty acids. Human clinical studies have shown that both EPA and DHA, the omega-3 fatty acids found in Super Critical Omega-3 TG, help maintain a healthy inflammatory response, support heart health, promote fat loss and improve mood.*

RealMeal GF™ delivers 140 nutrient-dense, protein-packed calories to help control hunger and eliminate cravings. It also helps boost your protein intake so you can protect lean muscle mass while you lose body fat. Its key ingredient is one of the most bioavailable forms of whey protein you can find.*

RealReds™ powdered drink mix provides an innovative way to get the polyphenols and phytonutrients found in red and purple fruits and vegetables, without all of the fructose that can lead to excess belly fat. With one serving, you’re getting the antioxidant benefits of four servings of fruit along with the anti-inflammatory benefits of naturally occurring plant polyphenols and other phytonutrients — while cutting out more than 200 calories of pure sugar.*

To find out more about our products, visit our website, realdose.com.

And one more important bonus…


As a RealDose customer, you’re entitled to membership in our RealDose Healthy Life Program, which provides live, virtual health and weight-loss education, support and coaching.

Your first one-on-one session can help you pinpoint your goals and ways to achieve them. During the next 12 sessions you’ll learn more about diet and exercise, as well as how to manage stress and how to address other lifestyle challenges that may be holding you back.

To sign up, call us at 800-928-5580 or email [email protected].

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

† This product is to be used in conjunction with a healthy calorie-reduction and exercise program.

RealDose is dedicated to delivering remarkable health improvements that make people’s lives better.

www.realdose.com

RealDose Nutrition 2031 16th Street, Boulder, CO 80302 Toll-free: 1-800-928-5580 Fax: 1-307-316-0381 Intl: 1-307-222-6725

for real people - cdn.shopify.com · nuts, seeds, olive, walnut or coconut oil, flaxseed and...

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